weight training during a cut

sophiaeleanora
sophiaeleanora Posts: 28 Member
edited November 2024 in Fitness and Exercise
Hi all.

I am a 27 years old, 5'6" tall woman who has a few questions if someone wants to help me.

I have lost 20 lbs from January to May, took a diet break and managed to maintain my weight during summer, and I am looking to lose another 13 lbs to reach my goal at 130 lbs. Started at 163 lbs, currently at 143 lbs.

I am aiming for the cut to be complete by the end of this year, to start a "bulk" or recomp (?) from the first of January next year. I want to start the Strong curves home/beginner programme.

My scale says I'm about 25% body fat and 35% muscle mass, don't know if it's accurate but my profile photo is from last week just to give you an idea.

I understand I will continue to lose muscles since I will be in a deficit for another three months. Is it even worth starting with weight training before the cut is over? Currently not exercising other than walking my dog. Will weight training during the cut be beneficial to me in a way that I will lose more fat instead than muscle? I of course want the cut to be most effective...

Or should I just focus on losing? what is the best way to lose fat and not muscles? I try to eat at least 100g protein each day (not this week, I havent been eating much at all because I'm sick, in case you had a look in my diary...)

Also feel free to add me. Need support :)

Replies

  • kimny72
    kimny72 Posts: 16,011 Member
    edited September 2018
    I will let those with more experience with this go into more detail. But I wanted to start you off by saying - it's always worth it to start weight training :smile:

    At the very least, it will protect the muscle you have and you'll get stronger.
  • sardelsa
    sardelsa Posts: 9,812 Member
    100% recommend starting weight training now while you cut, otherwise yes you will lose more muscle than you would if you are lifting and will end up with a higher bodyfat % and look more soft vs lean and will likely not be in an ideal place to start a bulk. Also, in order to retain the most muscle, you want to get enough protein, 0.8-1g per lb goal weight/lean body mass. You don't want to be too aggressive with your deficit either, so under 1% of your bodyweight per week.

    You don't look like you have 13lbs to lose from what I can tell, you can always cut a bit then recomp or even go into recomp now. It really depends on your overall goals. Why do you want to bulk?
  • sophiaeleanora
    sophiaeleanora Posts: 28 Member
    edited September 2018
    Thank you girls!

    What do you mean, under 1% of my bodyweight per week? Sorry English is not my main language. Do you mean I should aim to lose 1% of my weight per week? Like 1.4 lbs a week then? I am aiming for 1 lb per week since I have 13 weeks to lose 13 lbs. Which would be under 1% of my bodyweight in lbs. Or did I completely misunderstand you?

    Well I'm not even sure I want to per definition bulk after the cut, but I would like to build muscles to be stronger, healthier and to of course, look better. That's my overall goal I guess. I think I should go recomping after the cut instead of bulking? I just want to get rid of the last lbs first.

    But right, I'm going to start weight training on Monday then!

    But just to be clear, since I'm in a deficit I will not build anything, at most maintain what I already have? But that's better than losing it, anyway.

    Thanks again!
  • sardelsa
    sardelsa Posts: 9,812 Member
    sophiaeleanora wrote: »
    Thank you girls!

    What do you mean, under 1% of my bodyweight per week? Sorry English is not my main language. Do you mean I should aim to lose 1% of my weight per week? Like 1.4 lbs a week then? I am aiming for 1 lb per week since I have 13 weeks to lose 13 lbs. Which would be under 1% of my bodyweight in lbs. Or did I completely misunderstand you?

    Well I'm not even sure I want to per definition bulk after the cut, but I would like to build muscles to be stronger, healthier and to of course, look better. That's my overall goal I guess. I think I should go recomping after the cut instead of bulking? I just want to get rid of the last lbs first.

    But right, I'm going to start weight training on Monday then!

    But just to be clear, since I'm in a deficit I will not build anything, at most maintain what I already have? But that's better than losing it, anyway.

    Thanks again!

    I wouldn't aim for 1%, but definitely less especially the leaner you get. I would say for your stats 0.5-1lb per week is good.

    I would say take it step by step.. see how your body composition is looking after some loss, you might decide to switch to maintenance vs cutting down more then gaining. Bulking is a good option if you want to be larger and gain size all over, and if you don't mind putting on weight (since some will be fat).. some people have a really hard time with it.

    Well you might build some muscle especially if you are a beginner, so it isn't impossible. But it won't be super significant (ie. You won't get super large and bulky in a deficit as a female, defined and ripped maybe depending on your muscle as you lower your bodyfat).

    Strong Curves is an excellent program and over time you can purchase dumbbells, kettlebells, bands etc. to add resistance as you progress.

    Good luck!


  • Chieflrg
    Chieflrg Posts: 9,097 Member
    There are many benefits to weight training. That only does it extend life, it gives a better quality of life. It is also been proven it helps retain muscle during weight loss compared to just eating at a deficit and losing weight without weight training.

    If your profile picture is current(female lower body fat) you would fall into the category of one gram of protein per pound of body weight or even just a touch higher would not hurt. This is assuming you are carnivoras as well.

    Also the scale will not be accurate for measuring body fat, but if used correctly it "might" give some indication what is going on.
  • sophiaeleanora
    sophiaeleanora Posts: 28 Member
    @sardelsa thank you for explaining this to me and for even understanding before me that no, I probably don't want to bulk :lol:

    Honestly, your body is goals! Hoping to look like you some day. Thank you for inspiring me, girl.

    @chieflrg Okay thank you, so at least 130 grams of protein a day since that's my goal weight in lbs?

    Yes, the photo is recent, but I don't really understand the "female lower body fat" stamp you just gave me, haha. I would say my fat is mostly on my upper arms, belly, thighs and butt, so basically equally all over. Breasts have gone down a cup size since I lost those 20 lbs so there has been fat there too!

    But does that even change things? What has that got to do with the amount of protein I should eat? I'm just asking because I want to learn, so please, educate me. :)
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    sophiaeleanora wrote: »
    @sardelsa thank you for explaining this to me and for even understanding before me that no, I probably don't want to bulk :lol:

    Honestly, your body is goals! Hoping to look like you some day. Thank you for inspiring me, girl.

    @chieflrg Okay thank you, so at least 130 grams of protein a day since that's my goal weight in lbs?

    Yes, the photo is recent, but I don't really understand the "female lower body fat" stamp you just gave me, haha. I would say my fat is mostly on my upper arms, belly, thighs and butt, so basically equally all over. Breasts have gone down a cup size since I lost those 20 lbs so there has been fat there too!

    But does that even change things? What has that got to do with the amount of protein I should eat? I'm just asking because I want to learn, so please, educate me. :)

    He's referring to your body fat percentage being lower, not specifically where you are carrying your body fat. :)
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited September 2018
    I would aim at 140g and not sweat it if you hit 130g some days.

    Sorry, two separate things attributing to the amount of protien needed for optimal MPS(muscle protien synthesis).

    Females don't produce testosterone in higher amounts. So for optimal MPS to take place you will need more protien to do so. Same would hold true if you were a more advanced age male/female or a vegan.

    Lower body fat. I would not recommend 1g of protien per lb of body weight if you had let's say over a 37" waste and were obese. Your current weight/body fat.% will get enough protien at the 1g/1lb bw where as a person with more body fat wouldn't need as much because less LBM.
  • sardelsa
    sardelsa Posts: 9,812 Member
    From your photo you look fairly lean, the leaner you get the more important it becomes to get adequate protein during a cut for more optimal muscle retention . For reference when I cut my protein is around 1-1.2g per lb bodyweight. It is higher because I am already lean trying to get leaner, also it helps me with satiety, food choices and adherence.
  • kami3006
    kami3006 Posts: 4,979 Member
    Also wanted to add that while you may not gain much in the way of muscle during a cut, you can still gain a decent amount of strength. That was always very encouraging for me!
  • nowine4me
    nowine4me Posts: 3,985 Member
    OP - our height, weight and body fat stats are identical, except I have about 25 years on you. Just want to share that for me, losing 10# is about 1% bf. the lighter I got (I was 121 back in March) the faster the BF% dropped relative to weight. I’m currently ramping up strength training and gave a goal of 130. Don’t wait.
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